Running Plans For Beginners- The Ultimate Guide

Running doesn’t have any age limit, needs no fancy gear, or specialized coaching. It’s relatively cheaper and can be done anywhere. If you are new to the world of running, then the different running plans for beginners might be your best help.

The task is multi-faceted and any wrong step might put a fatal full stop on your fitness and sports career. Devising a careful running schedule is the key here for the beginners as it sorts out your goals and let you plan accordingly. However, even that’s not simple and a plethora of questions might be floating in your mind.

You need not worry, however, as we are going to help you with getting a super plan by clearing all the running basics for you. Read on.

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The benefits of running

The beginners curating a running schedule do it to achieve comprehensive benefits like physical, mental, and social. Let us list out some of the benefits for you:

Running improves body health by increasing lung capacity, reducing cholesterol, improving metabolism, boosting energy, and reducing osteoporosis risk.
It boosts aerobic fitness.
It is one of the best stress and anxiety relievers.
It can be a smart way to lose weight.
You can run alone for peace or in a company for social exchange.
It boosts the body’s endorphin release to get you to feel the runner’s high.

Type of runs

Running is not as straightforward as it may seem. Various types of runs find their place in the running plans for beginners. You can stick to one or make a combination out of these:

Road running- It is the most popular one as well as most convenient. You can do it on sidewalks, paths, or paved roads. It is on the top in the easiness scale and a staple in the running schedule of most beginners.

Treadmill running- It is a smart choice as it can be done in bad weather or if you are just too lazy to go out. It is relatively easier and also gentler on the joints. It also allows experimenting with the workouts.

Trail running- It is done on hiking trails in different terrains and it will be great for the nature lovers.

Track running- They are short distance races including dashes, hurdles, sprints, etc. The runners do them to improve speed work and improve competitive performance.

Racing- These are the competitive races that take place on tracks, roads, or trails. They can be of varying distances and are performed by passionate runners.

There are different types of racing events too and once you realize your running schedule successfully, you might wish to go for various competitive running events. Let us make you familiar with them too-

5k- These are short races of 3.1 miles at fast pace and are great for beginners.

10k- This race goes for 6.2 miles and beginners can test their speed and endurance.

10 miles- The advanced beginners can try these races for testing their distance running abilities and pace.

Prepping up before the run

These preparations are important elements of good running plans for beginners.

Get the right gear

The right type of clothing and footwear give you the best comfort and take care of so many other aspects. We believe that we need not emphasize the importance of the right running shoes to you. Wearing the proper shoe helps you maintain your natural gait and stay protected from injuries.

Be in proper form

Following a right running technique is very crucial and certain basics are mandatory. Stand tall and keep you body parts aligned to stay injury-safe. Keep your breath rhythmic and in a pattern.

Take care not to overdo

To run better is a journey and you need to start with making the easy and slow strides. Keep short and manageable goals for the starting.

Get a medical check-up

Many people skip it but it is advisable to get checked if you have any medical history or are starting at an age above 40. If your BMI is 35 or beyond, then its better you take precautions.

Write things down

No matter what the running type is, make a note of your progress. Write down your plans and everything that you did. You can even use tech instruments to do so like smartwatches.

Check your pulse

There is always an added advantage to be physically ready and this is why you must check your pulse before going for the run. Do it in bed only. See your heart rate get slower and this denoted that the training is affecting your body rightly.

Pick a right plan

Plan your daily schedule as per your running plan. Take good breaks and slow down if it is getting too much for you. Difficulty is inevitable but practice patience and the mild discomfort will subside away gradually.

Watch this video.

Getting ready for the run

Before you actually get down to the road, you need to get into the habit and we suggest you start by walking. Do only brisk walking as walking build the excellent foundation and convenience.

The target is to reach 60 minutes of workout by the end of the plan.
You can use this plan if you are absolute beginner and we suggest you build up with the help of exercises. The walking will give you the fitness base by building up the bones and muscles.
Make the first workout to be of 15 minutes and then gradually increase the time by adding 5-10 minutes.
Keep three days for rest.

Getting on the track

Now that you are ready for running, you can decide what way to go. Look back on your running goals and choose the right plan accordingly. You can pick goal specific running plans for beginners or make them comprehensive.

Keep in mind the level of your body strength and running experience while going for any plan.

Now we will be giving you some sample plans to follow.

7-week for beginners

The key is to move faster. By this we mean increasing the distance but not the time.

The goal is to do a one hour workout by the end of the plan. The total time for every week will increase by 10 minutes.
Start with walking for 30 minutes in the first two weeks. Include two days for rest and cross training as well on alteration.
In the weeks onwards, start running in the ratio of 2:1 with walk. Cross training is not necessary now. Just keep two rest days.
If you want variations, trying pace up as you run every day. Your workout time has to remain same for same days of every week.

7-week for building endurance

We target continuous running here. The point to remember is that you should run at an easy pace where you can hold conversation. You will need to slow down if you gasp.

The workout goal is to achieve a run distance of 5k or 3.1 miles continuously. The total time of the workout will be somewhere near 175 minutes by the end of the plan.
Do the first workout of the week for 30 minutes. Keep adding 5-10 minutes each week (not necessary)
The plan is flexible. You can move faster by skipping weeks in between if you feel at much ease with it. You can also extend the plan if you are body gets tired or feels any discomfort.
The run and walk ratio has to be 3:2. Include two rest days every week.

For running further till 10k or 6-7 miles, the process is pretty much. You will start with a run of 2 miles and keep increasing it gradually.

8-week for boosting the speed

For those runners looking to run even faster, such running plans for beginners can be suitable. You will be targeting to boost your lung and leg power along with developing a better endurance. We also suggest you to understand your pace so that you don’t end up over-speeding.

The plan is meant for the advanced beginners who have already run a distance of nearly 18 miles a week along with a long run.
The workout goal is to run a 8-mile distance at a pace of 5K.
You start with running 2 miles in first two weeks and then from 3 miles in the weeks onwards. Increase the distance alternatively.
Keep two rest days. The plan is flexible enough and you can plan your own routine.

A comprehensive 4 week plan

Now in this plan, we have included 4 weeks and each week will target one out of the four elements of efficient running- recovery, running speed, body strength, and the endurance. It’s an interesting plan and if you are one enthusiastic runner, who wants to build up fast, do take tips from this plan.

Week 1:

You just have to get comfortable and adapt to a running schedule. Be consistent in this phase as it might not be an easy process.
You will be doing three type of walks- warm-up, easy, and cool down for around 10, 5-8, and 5 minutes respectively.
Find your comfortable pace and run at conversational comfort. Slow down if you feel too weary. Gradually increase the distance of the runs but maintain the same pace.

Week 2:

Here, you need to calculate your threshold pace and a strength-building workout will help for that. Be attentive to your breath and keep the efforts at 7/10. You can know your T-pace by finding it between ability to make conversation and then going breathless.
You will be combining two walk with run- warm-up walk, hard/medium run, and cool-down walk for around 5, 15-20, and 5 minutes respectively.
Keep 4 days for rest.

Week 3:

Now we target speed improvement and making the pace faster too. Remember to pace up gradually till you go breathless and then slow down. Repeat.
Instead of walk, you will be doing jogging now with the runs- warm-up jog, medium run, cool down jog for 5, 15-20, and 5 minutes respectively.
Keep 4 rest days or you can skip one of them.

Week 4:

This is the last week and we ask you to build mental stamina too for complimenting the physical endurance that you’ve been building by now. You will be doing long runs. We suggest you to get company along so to make the experience better and easier.
You will be jogging and running here too with the same time for warm-up and cool down jogs as previous week. The running time will increase and has to end at 30 minutes starting from 20.
Keep 4 rest days.

Some basics to include in the running plans for beginners

You should keep the body thoroughly hydrated. You may also include energy drinks to maintain the electrolyte level in body.
You must also take care of what you eat after, before, and during your run. Maintaining a healthy dietary habit is only going to make your run more efficient. Analyze your calorie intake and plan your diet chart accordingly.
Staying motivated might become the hardest challenge and you can overcome it by joining running groups. Make music your running partner and even writing journals might help.
Cross training programs are invaluable so do not forget them. Watch this video to know more.

Keep your running schedule or plan realistic and manageable.
Give proper rest to your body and never over-stress as it makes you injury prone.
Try social running where you can try becoming part of running circles, events, or clubs and share your experiences. It also makes you more accountable.

Conclusion

Running is not just about sneakers and will power and you know it’s much more than that. We hope to have helped you with all the elements that make great running plans for beginners. These pointers will put a nice running schedule into your perspective.

Start now and keep improving!

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